Equipment Needed: TRX (mid length) Med/ Heavy DBS (Sumo DL - clean, step ups, plank row, Thrusters) Light band (pull aparts, front-lat raise, tricep Ext, speed curls)
Circuit 1 = Min
TRX STATION : 30 sec each x 3 sets = 3 min
- Squat jumps
- Hip bridge to inverted row (https://youtu.be/DxnjFUUQLQQ)
30 sec transitions
DB STATION: 30 sec each x 3 sets = 3 min
- Alt step ups (set up high benches in line)
- Thrusters
30 sec transitions
BAND STATION: 30 sec each x 3 sets = 3 min
- Burpee to a band pull apart
- Band speed bicep curls
Circuit 2 = 10 Min
TRX STATION : 30 sec each x 3 sets = 3 min
- Reverse fly
- Trx standing mnt climber (https://youtu.be/DnevIBKZL1c)
30 sec transitions
DB STATION: 30 sec each x 3 sets = 3 min
- Sumo deadlift to clean (https://youtu.be/56JZ5606-O4)
- Plank rows
30 sec transitions
- BAND STATION: 30 sec each x 3 sets = 3 min
- Front to lat raises
- Tricep overhead extensions
4 MIN ABS:
- Side pike (rt) x 30 sec
- Side plank (rt) x 30 sec
- Repeat pike and plank on lft x 30 sec each
- Full pikes x 1 Min
- Low plank x 1 Min